Using a proper cool down is one of the most effective ways to prevent muscle soreness. Muscle soreness often sets in when the muscles receive lactic acid during a workout. As a result, you feel stiff and sore later on and may even continue to feel stiff during the days following your workout. This occurs a lot if you either just started working out or underwent a particularly tough workout. Your body is not used to the strain you put on it, and muscle soreness sets in as a result. However, you do not have to deal with soreness all the time and there are some simple things that you can do to avoid this problem.
You should always stretch and warm up properly before you work out. This gets your body ready to work out and allows your body the time to get loose and prepared. More importantly, you need to cool down properly after a workout to prevent muscle soreness.
Stretching to Prevent Muscle Soreness
As you lift or run or do cardio exercise, your muscles are working to help your body move. These muscles receive a heavy dose of lactic acid that breaks down the muscle. Lactic acid is what makes your muscles sore and tight after you work out. There's a simple way to limit the effect that lactic acid has on your muscles. To prevent muscle soreness, implement a consistent cool down period after working out that includes a lot of stretching. Stretching will help your muscles release some of the lactic acid, and you won't feel as sore after your workout. Don't rush through your stretches. Make sure you hold each stretch and focus in on the muscles that you worked on during your workout for maximum results.
Jogging to Prevent Muscle Soreness
Prior to working out, you should always jog for a few minutes to get your heart rate up and to get the muscles in your body used to the stress that you're about to put on them. Likewise, you should jog during your cool down period to lower your heart rate and get your body ready to finish. Like stretching, a jog can release lactic acid from certain muscles in your body. It can also help increase the amount of oxygen flowing through your body, which helps your muscles. Jog during your cool down to prevent muscle soreness.
Create a Cool Down Period
Regardless of what you do to prevent muscle soreness during your cool down period, the key is to have a plan in place that allows you to prevent muscle soreness. You can use Fitday to create a cool down that works best for you and your body. Whatever you create, though, must be followed in order to get the best results. You don't have to experience muscle soreness as often if you use a cool down.